Ask Yourself.
Ask D!
Vitamin-D Sources
Food and Drug Administration (FDA) recommends between 800-1000 International Units per day.
|
Sources of Vitamin D |
International Units(IU) |
|
30 minute of summer sun exposure |
8,000 – 12,000 (depending on skin type) |
|
Indoor tanning unit (6 to 8 minutes) |
10,000 – 20,000 (depending on skin type) |
|
Vitamin D supplements |
800 – 5,000 per tablet |
|
Pure Cod liver oil, 1 Tablespoon (Note: most refined cod liver oils today have the vitamin D removed! Check your label to be certain.) |
1,360 |
|
Salmon, cooked, 3½ ounces |
360 |
|
Mackerel, cooked, 3½ ounces |
345 |
|
Tuna fish, canned in oil, 3 ounces |
200 |
|
Sardines, canned in oil, drained, 1¾ ounces |
250 |
|
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup |
98 |
|
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand) |
40 |
|
Egg, 1 whole (vitamin D is found in egg yolk) |
20 |
|
Cheese, Swiss, 1 ounce |
12 |